OUR MISSION “ Get Fit Faster with Purposeful Training” Our goal is simple, we want to help you reach your personal fitness and performance goals as efficiently and safely as possible. To accomplish this mission, we offer you the tools and expertise to create a personal training plan based on your skill level, the coaching and knowledge to help you follow that plan, and the state-of-the-art facilities and equipment to help you work toward your goals.
Bob Hanisch Degrees and Certifications: Columbia University Masters’ degree in Exercise & Applied Physiology Bachelors in Art History with Pre-Med concentration Certified USA Triathlon Level II Coach and a Level II USA Cycling Level I Metabolic Efficiency Training Specialist-HMP CPR/AED Certified and Red Cross Lifeguard Certified CDE, Certified Diabetes Educator CSCS, Certified Strength and Conditioning Specialist, formerly -Owner of P3 and Director of Coaching -Coach for USA Triathlon 1993 to 1996, Head Coach 1994 to 1996. -His training program was used as a model for other coaches at the Olympic Training Center. -Coach for TriWisconsin from 1990-1997 and from 2003 to 2005 -Adjunct Graduate Faculty at Mount Mary College, teaching -Exercise Physiology and Sports Nutrition. - Competed in triathlons from sprint to Ironman
Heather Haviland Degrees and Certifications: Bachelor of Science, University of Wisconsin-Whitewater USA Triathlon Level I Coach, USA Cycling Level 3 Coach Level I Metabolic Efficiency Training Specialist-FCP CPR/AED Certified and Red Cross Lifeguard Certified Specialties: -Individual and group coaching for triathlon to include specialty in swimming, cycling and running - Head Coach for MKE Hub’s High Performance Junior Z3 Tri -Team -Certified Power Cycling Coach -P3 Director of Athlete Programming Career Highlights: First triathlon at 21 years old with no athletic background. 7-time Ironman finisher, raced 4 out of the 7 as a Professional, placing all in the top 6. 2004 USAT Female Triathlete of the year, 2004 Silver medalist World Triathlon Championships, 2000 Duathlon National Female Champion, USA team member and numerous times qualifying and competing at the Hawaii World Championships.
Lisa Christensen Degrees and Certifications: Bachelors in Economics & Bachelors in Political Science (U.C. Davis) USA Triathlon Level I & USA Cycling Level 3 Certified Coach ACE Certified Personal Trainer and CPR/AED Certified Specialties: -Individual and group coaching for triathlons -Open Water Swim coaching -Run Coaching -Metabolic Testing -Strength Training Career Highlights Boston marathon (2010) USAT Age group Olympic Distance National Championships (2013, 2014, 2015) ITU Age Group Olympic Distance World Championships (2015), Half Ironman World Championships ( 2014), 6 Half Ironman's, Ironman Wisconsin, 3 Time USAT All American
GROUP COACHING Designed for… Triathletes of ALL experience levels looking for a structured group training program in a fun and purposeful environment Goal Race... Half Ironman Group: Madison 70.3 OR Racine 70.3 OR Door County Ironman Group: Ironman Wisconsin * Group coaching is available for other Half/full IM races
GROUP PROGRAM OVERVIEW Training: -Full training plan loaded into Training Peaks (January 9th start date) -Performance Training Series Clinics -3 Group Swim Workouts (January-March) -3 Over Distance Workouts (January – March) -Tuesday night bike rides (starting in April) -P3 Open Water Swim series (June-August) -Supported course rides Coaching: - Initial 30 minute in-person consultation with your coach -Bimonthly 30 minute calls along with limited e-mails & texts -Pre- race meeting with coach to go over “A” race plan and Post race wrap up meeting -Coaching at course rides and Key Races Additional Benefits and Discounts
GROUP PROGRAM OVERVIEW Half Ironman Overview Ironman Overview December – Initial meeting with coach December – Initial meeting with coach January 7th – Group Program Kick off: January 7th – Group Program Kick off: Open ride, First Clinic, program overview Open ride, First Clinic, program overview January 9 th – Start of training plan January 9 th – Start of training plan Mid January – First Group Swim Workout Mid January – First Group Swim Workout Late January – First Over Distance Day Late January – First Over Distance Day April – Weekly bike workouts (Tuesdays) April – Weekly bike workouts (Tuesdays) May – First supported course ride May – First supported course ride June – Monday night open water swims June – Monday night open water swims begin begin June or July – Half Ironman (70.3 July – Half Ironman (key brick for IM) Madison, Door County OR 70.3 Racine) A September – Ironman Wisconsin A race! race!
SAMPLE TRAINING WEEK Half Ironman – Build week Ironman – Key brick week
PERFORMANCE TRAINING SERIES A series of educational clinics designed to increase the athlete’s knowledge and skills leading to improvements in training and racing. Clinics are included in all group training and one on one coaching. 2017 Topics to include: - Strength Training for the Endurance Athlete - Understanding and utilizing different training zones to maximize your season - Nutrition inside and outside of competition - Basic bike maintenance skills and tire-changing - Bike Handling - Transition Clinic - Open water Swim Clinic - Ironman Logistics
3 GROUP SWIM WORKOUTS P3 coaches are on deck during these one hour group coached swim workouts. Each month’s session will build on the previous one. Workouts are included in all group training and one on one coaching. • Workout will include a warm up, drill set, main set, and cool down. • Lanes will be organized by pace. • Workouts begin at 8:00a.m. Held at Milwaukee Lutheran High School Saturdays - January, February and March
OVER DISTANCE TRAINING SERIES Get motivated and have fun riding indoors! This is not your ordinary 3+ hour indoor ride. All rides are done at P3’s premier computainer cycling center on a “Real Course Video” giving our athletes not only a quality training session but also a preview of the race course. After the ride there is the option for a brick run outside. Over distance workouts are included in group and one on one training program. Limited to 24 athletes per session. January Saturday 21 st 12:00-3:45pm OR Sunday 22 nd 7:00-10:45 am – 3 hour bike/45 minute run February Saturday 25 th 12:00-4:30pm OR Sunday 26 th 7:00-11:30pm – 3.5 hour bike/1 hour run March Saturday 25 th 12:00-5:30pm or Sunday 26 th 7:00-12:30pm – 4 hour bike/1:30 hour run
OUTDOOR SUPPORTED RIDES P3 coaches provide their athletes the opportunity to ride the race courses as part of their training (when possible). Even if you are not planning on racing, the course rides are a great opportunity to get some solid mileage in. Rides are included in all group training and one on one coaching. April Saturday 29 th - 2 loops of Holy Hill Course May Sunday 7 th - Ride and run 70.3 Madison course Sunday 28 th - 1-2 loops (40-80 miles) on Ironman Wisconsin Course June Saturday 17 th - Ride and run Racine 70.3 course July Saturday 29 th - Shoreline 1.2 or 2.4 mile swim* with 112 miles on IM course August Saturday 19 th – MOWS 2.4 mile swim* with 70 to 112 miles on IM Course * Additional fee and date subject to change
ADDITIONAL GROUP BENEFITS • 40% Discount on VO2 testing (bike and/or run) • Discount on Biomechanical Evaluation • Private P3 Athlete Facebook forum • Discounts at P3 partners • Discount on P3 Race Kits/Apparel • Monthly educational e-mails
KEY RACES June: Lake Mills Triathlon, Ironman 70.3 Madison July: Pewaukee Lake, Racine 70.3 OR Door County August: Lake Monona 2.4 mile swim race September: Ironman Wisconsin P3 coaches will be on site to assist training groups on race day (registration fees are not included)
REQUIREMENTS USAT Membership HR monitor (downloadable) Great attitude Properly working, safe equipment **Race fees are NOT included
THE INVESTMENT • $239 non refundable registration fee is required to reserve your spot ( $139.00 to be applied to the last monthly payment) • Ironman Wisconsin Program Cost – $139/month (8 payments January-August) OR – $1012 one-time payment ($100 savings) • Half Ironman Program Cost – $139/month (5 or 6 payments depending on race starting January) OR ‒ $595 one time payment (70.3 Madison) or $734 (Racine or Door County) ($100 savings)
FIRST STEPS • Click here to register • December - 30 minute in person meeting with coach January 5 th - Training program loaded into Training • Peaks January 7 th – Group Program kick off • -12:00-1:30pm Open ride at P3 cycling studio -1:45-3:00pm - Clinic, Strength Training for the Endurance Athlete -3:00-3:45pm - Training program overview • January 9 th – Start of Training Plan • Questions? Contact Lisa Christensen
TRAIN WITH PURPOSE, Get Fit FASTER ! TRAIN WITH PURPOSE, Get Fit FASTER…
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